An adult human being has 206 bones at the start of his life, and this number reduces to 30-40 by the time he attains adulthood. These bones work like a “three-layered suit of armor” for your internal organs. The first layer is formed by flat bones like shoulder blades, ribs, hip bones, and pelvis. The second layer consists of irregular bones like vertebrae (backbone), sternum (breast bone), and some facial bones; and lastly, there are your skull and clavicle that form your body’s outer shell.
Nevertheless, these amazing structures require attention as they can get fractured easily due to several reasons such as accidents or sports activities. While our bodies have an in-built capacity to restore and repair broken and damaged bones, we can also take some extra steps to ensure we live a healthy life.
Fibre is one of the best elements our body requires. The best fiber source for our body is Fruits and vegetables as they contain all sorts of vitamins and minerals that are essential for bone health, such as calcium, vitamin K, magnesium, etc. Get at least five servings of fresh fruits and vegetables every day. Legumes (Beans), fish oil supplements, and whole grains are other good sources of dietary fiber.
Don’t forget to drink enough water. Lubricating your joints and maintaining joint fluidity will be easy if you drink plenty of water, at least eight glasses per day.
Make sure you get enough Vitamin D. Our body can produce Vitamin D when exposed to sunlight. It’s essential for our body as it helps in improving bone mineral density and preventing fractures. Sufficient exposure of the skin to sunlight is one of the best ways of boosting Vitamin D levels. If you can’t get out at least for 15 minutes due to lack of time or if you live in a region where sunlight doesn’t reach enough, ask your orthopedic doctor about taking oral supplements.
A sedentary lifestyle will make your bones weaker; hence make sure you engage in specific exercises daily such as cycling, jogging, swimming, and dancing (if you like it). You could also try something like Wii Fit if all else fails!
Do weight-bearing exercises: Weight-bearing exercises help in strengthening your bones. Just like muscles, bones need to be stressed to become strong. Exercises such as lifting weights, running up the stairs, etc., are good options for weight-bearing workouts.
Although these simple steps will surely benefit you, consult your doctor before trying out any new diet or exercise regime.
So follow these tips diligently and live a healthy life!